Sunny Days, Calm Minds: Self-Care and Stress Management for Young Adults This Summer
As the days heat up and summer vibes start to kick in, many young adults find themselves caught in the whirlwind of responsibilities and pressure to make the most of the season. Between work, social engagements, personal projects, and maybe even some academic hustle, it’s easy to feel overwhelmed. As a therapist trained in Internal Family Systems (IFS), I see firsthand how stress can creep into our lives and shake up our mental and emotional well-being. This summer, let’s make a pact to prioritize self-care and stress management. Here are some heartfelt tips to help you carve out time for yourself amidst the summer bustle.
Embracing the Internal Family Systems Model
Before we dive into the tips, let me share a bit about the IFS model. Imagine your mind as a family of different "parts," each with its own feelings, thoughts, and motivations. At the core of this family is the Self, embodying qualities like calmness, curiosity, compassion, and creativity. When chronic stress takes over, our parts can become overwhelmed and reactive, leading to feelings of anxiety, burnout, or emotional exhaustion.
Self-care is all about nurturing our Self-energy and ensuring that our parts are balanced and supported. By doing so, we can manage stress more effectively and maintain a healthier state of mind.
1. Start by Scheduling Regular "Me Time"
One of the best ways to manage stress is to schedule regular "me time." This is your sacred period to engage in activities that bring you joy and relaxation. Whether it’s reading a book, taking a long walk, or diving into a hobby, this time is just for you.
Tip: Use your phone’s calendar or a planner to block out these periods. Treat them as non-negotiable appointments with yourself. Using a strategy like habit stacking can help with this; which involves linking a new habit to an existing one, making it easier to incorporate the new behavior into your routine by leveraging the consistency of the established habit. In other words, if you always brush your teeth in the morning, use this habit for cueing your scheduled “me time”.
2. Practice Mindfulness and Meditation
Mindfulness and meditation are fantastic tools for managing stress. They help ground you in the present moment, reducing anxiety and promoting inner peace. Even just a few minutes of meditation each day can work wonders. If you’re looking for calm spaces to practice mindfulness in Toronto, check out my recent blog here.
Tip: There are many apps out there that offer guided meditations, like Headspace or Calm. Start with short sessions and gradually increase the time as you get more comfortable. My personal favorite app is Insight Timer because it offers a lot of free content without having to pay a subscription.
3. Stay Active
Physical activity is a natural stress buster. Exercise releases endorphins, those feel-good chemicals in your brain. Whether it’s a morning jog, a yoga class, or a nice long stretch in your living room, staying active helps reduce stress and lifts your spirits.
Tip: Find an activity you enjoy and make it a regular part of your routine. If you can, do it outdoors to soak up some sunshine and fresh air. Remember, this doesn’t have to be a HITT class or training for a marathon; just find movement that your body and mind truly enjoy.
4. Connect with Loved Ones
Human connection is vital for our emotional health. Spending time with family and friends provides a support system to help navigate stressful times. Social connection can also provide an opportunity for co-regulation, where we are able to sync up to another person’s emotional state which helps foster a sense of calm and safety.
Tip: Plan regular get-togethers or virtual hangouts with your loved ones. Prioritize these interactions, even if it means saying no to other commitments.
5. Set Boundaries
Setting boundaries is crucial for managing stress. This means learning to say no to additional responsibilities that you can’t handle and ensuring your personal time is respected. Boundaries help protect your mental and emotional well-being.
Tip: I find that many people experience guilt when setting boundaries for the first time. Instead of expecting yourself to feel no guilt in order to set boundaries, accept that guilt may be a feeling that co-exists with saying no and that this will change over time as you practice setting boundaries.
6. Prioritize Sleep
Quality sleep is essential for stress management. Lack of sleep can make stress and anxiety worse, making it harder to cope with daily challenges. Aim for 7-9 hours of sleep each night to ensure your body and mind are well-rested.
Tip: Establish a bedtime routine that promotes relaxation, like reading, taking a warm bath, or doing some gentle stretches. Avoid screens and caffeine before bed.
7. Engage in Creative Activities
Creative activities, like painting, writing, or playing music, offer a wonderful outlet for self-expression and can be incredibly therapeutic. They allow you to process emotions and thoughts in a healthy way.
Tip: Set aside time each week to engage in a creative pursuit. Remember, the goal is to enjoy the process, not to create a masterpiece.
8. Seek Professional Support
Sometimes, managing stress on your own can be challenging. If you find that stress is overwhelming and affecting your daily life, consider seeking support from a therapist. Professional guidance can provide you with the tools and strategies needed to cope more effectively.
Tip: Look for a therapist who specializes in stress management or the IFS model. Many therapists offer online sessions, making it easier to fit into your schedule.
Embrace the Summer with Self-Compassion
Summer is a time for rejuvenation and joy. By prioritizing self-care and implementing these stress management tips, you can create a balanced approach that allows you to thrive. Remember, taking care of yourself is not a luxury; it’s a necessity. Embrace the warmth of the season with self-compassion and let your inner Self shine through.
Learn New Self Care Tips for Young Adults in Toronto, ON
By nurturing your mind, body, and spirit, you can navigate the complexities of young adulthood with grace and resilience. Here’s to a summer filled with self-care, growth, and well-being. You’ve got this! I’m happy to offer support in cultivating new, healthy coping mechanisms for stress management from my Toronto, ON-based practice. Start your therapy journey by following these simple steps:
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Other Services Offered by Michelle Kent
I am happy to also offer support with a variety of mental health concerns. Other services include counseling for young caregivers, stress and burnout therapy, grief counseling, CFT Therapy, and more. Visit my blog or about page to learn more today!
